https://rawfoodcentral.com/pages/what-is-considered-raw-vegan
Let’s Get Cookin! Raw foods, fun or frustrating? 5/8/18
Raw foods. A trend in healthy eating that’s becoming more and more popular.
The simplest example I can give you is a salad. Grab your favorite greens and raw veggies add some fresh dressing and you’re ready!
Let’s break down what a raw foods diet is and it’s health benefits.
A raw foods diet is comprised of mostly uncooked fruits and vegetables that have not experienced an internal temperature of 107 degrees or more. All whole, unprocessed foods contain the nutrients for that food unaltered and are of the maximum use to our bodies. What’s the perfect raw foods diet? Lotsa fresh fruits and veggies daily. Add in some nuts, seeds and sprouted grains for additional benefits!
So why raw foods? Good question! Some of the benefits may be to lose weight, help with a health related issue, improve your skin appearance, aid digestion and the possible reduction of diseases such as diabetes, cancer, heart disease and more. Most raw foods do not contain unhealthy fats as do many of the processed and cooked fast, junk foods. You may want to eat raw foods ethically for the animals or to save our planet!
Here’s an interesting thought from https://www.globalhealingcenter.com/natural-health/benefits-of-raw-food-diet/ “Universally it seems that most cells in nature start to malfunction and die at a temperature above 106 degrees, even our own body cells suffer greatly at a body temperature above 106 and by the time it reaches about 108 degrees its goodbye. There is not much wiggle room between life and death here”.
When foods are cooked some of the nutrients within the food are destroyed. Raw foods are nutrient dense and contain plant phytochemicals which may help with disease prevention.
Be aware that toxins can occur in non-organic raw foods from pesticides. Organic and locally grown foods are great options to try. Check out your local farmer’s markets!
As always do your research and contact your healthcare provider before making any dietary changes.
As a Certified Personal Fitness Chef and in Raw Foods Recipes and cooking, I combine both to teach you how incorporated healthier food choices into your lifestyle. Contact me for more info!
Here’s my simple raw food salad:
2-3 leaves of your favorite greens, washed and torn into bite sized pieces
1/2 tomato cut into small dice
3 slices of cucumber-1/4 inch, peels on, or cut into a dice
a shredded half carrot washed but not peeled
one or two slices of your favorite peppers
a splash of olive oil, balsamic vinegar or lemon juice (about 2 teaspoons)
Himalayan pink salt and pepper to taste!
Enjoy! Serves 1
https://www.globalhealingcenter.com/natural-health/benefits-of-raw-food-diet/
*Disclaimer-This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read More
Let’s Get Cookin – Whole grains, love or hate? 4-30-18
Whole grains. They seem to run either hot or cold with most people. Yes they are what has become the dreaded “carbs”. But they are the good carbs. Let’s see what whole grains have to offer.
Whole grains are a complex carb. Okay, you say what exactly is that? Well here we go. There are two types of carbohydrates, simple and complex.
Simple carbohydrates are broken down quickly by your body—they give you a quick energy “high” but you can crash soon after craving more. Examples of simple carbs are sugar, white bread, white rice, white pasta, pastries and candy.
Complex carbohydrates have more nutrients and take longer for your body to digest, so they make you feel full and don’t cause the same blood sugar swings as a simple carb. Some examples of complex carbs are whole grains, beans, fruits and vegetables, including both sweet and Idaho potatoes. Complex carbs also contain dietary fiber which helps with elimation of foods from the body and keeping you regular!
Look at this way, simple carbs need to be used up immediately or the body has no use for them so it stores them as fat; mostly in the liver and belly. Not a good thing. The body uses complex carbs to help with body functions including brain health. They work within the body to help out and are eliminated when not necessary. Complex carbs can keep you satisfied and not craving those sugary simple carbs. They have built in weight control!
If you’d like to find out more info on complex carbs and how a more plant based diet may fit into your healthy lifestyle, contact me today! Let’s set up a free consultation and put your best program together today. See ya next time! 🙂
http://www.eatingwell.com/article/290631/what-is-a-complex-carbohydrate/
*Disclaimer-This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read More
Let’s Get Cooking – Grab some greens -4-18-18
What’s green in season during early spring?
What’s your favorite green? Not the color but the food! Spring gives us quite a few choices such as collards, fiddlehead ferns, butter lettuce, red leaf lettuce, spinach, baby lettuce swiss chard and watercress!
Greens are not only pretty to look at and delicious, but they are nutrient dense! Mustard greens and kale may lower cholesterol levels. Dandelion greens swiss chard, kale and mustard greens contain the cartenoids lutein and zeaxanthin which may help filter high energy light which can damage your eyes.
Greens are an easy addition to your morning shake for some fresh plant fiber. They make a great addition to your veggie sandwiches and are delicious when steamed or sauteed with a bit of olive oil and garlic.
One of my favorite greens are collards. Collard greens contain folate, vitamin A, B comples, C, K-which may help by limiting neuron damage in the brains of Alzheimer’s patients. They also contain adequate amounts of minerals like iron, calcium, copper, manganese, selenium and zinc.
If you can find your favorite fresh greens grab them. If not, why try some new greens! You may have a new fave food. I prefer fresh always, but if it’s out of season or stock, frozen is a good choice. Check out my blog from last week, I’ve got a link to you local farmer’s markets. Food stores are stocking more and more varieties of greens.
Questions on how to buy and cook up some delicious greens? Contact me to set up a session in person, online or by phone. Eating a healthy diet can be easier and more delicious than you think. Check out these links below for some more great ideas on how to find your perfect greens!
Cheers!
https://www.shape.com/healthy-eating/diet-tips/10-best-leafy-greens
http://www.besthealthmag.ca/best-eats/healthy-eating/6-health-benefits-of-leafy-greens/
https://www.nutrition-and-you.com/collard-greens.html
*Disclaimer-This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read More
Let’s Get Cookin! Fresh foods at the farmer’ markets! 4-11-18
It’s spring! Time to let go of winter’s heavy clothes and foods! We are beginning to see the fresh veggies of spring in many of our local food stores. There are even a few farmer’s markets beginning to open up or may be all year round!
As a Certified Health and Wellness Coach and Personal Fitness Chef, I am always on the lookout for the freshest foods I can find. As a vegetarian fitness chef, that means fruits and veggies, whole grains and some dairy including local cheeses and butter.
Here’s a link to help you get started. It will give you the local farmer’s markets, if any, in your area.
https://www.localharvest.org/farmers-markets/
Start off with Farmer’s Market 101. Buy it when you see it. If you’ve found your fave veg or fruit, grab it when you can Then move on and try something new! I always look for organic and the vendor will be happy to comply yay or nay. I buy my fresh veggies for 3-4 days at a time. Be sure to check for any nicks, bruising or rotten spots. I find a list is a good way to stay on track, most of the time, when buying at a Farmer’s Market. There can be veggie/fruit overload and the foods you came to purchase may not be a consideration.
Now that you’ve got your bounty, be sure to clean it and prepare it for the days ahead. I do not peel most veggies as many of the nutrients are in the skin. Fresh asparagus and baby carrots are delicious roasted with a splash of olive oil and a sprinkle of salt and pepper! Peas taste great blanched in salted water, if you can eat salt, for a few minutes. Baby greens need a quick rinse and drizzle of olive oil and balsamic vinegar.
So many fresh, delicious choices at the farmer’s market. I hope yours is open for business! 🙂
Can’t find a local farmer’s market? If you’re lucky like me to have a local farm store, check out the seasonal varieties of fruits and veggies. If not, get to know the produce delivery and manager of your local food store. Many larger stores are upping their fresh produce game to attract more customers. Take advantage of specials when you can. If all else fails and you can’t find fresh produce, frozen is second best. Most frozen foods are frozen at the peak of ripeness and many companies have expanded their veggie and fruit choices.
If you would like to learn how to make healthier food choices, click Contact Me to sign up for my pantry makeover/smart shopping sessions. It’s a great way to see what you are eating now and begin to incorporate healthier choices. As I like to say, “fresh is best”! 🙂
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreFood For Thought – Let’s Get Healthy! 1-8-18
Welcome to 2018 everybody! Week one is done! Do you make yearly resolutions? Statistics show 80% of most resolutions are forgotten by February! February! Four weeks after you promise yourself this year will be different.
As you can well imagine, the number one resolution almost every year is to eat better and work out more. Most gyms have a surge the first week of January back to normal or even less in February. Me, I prefer to set goals every year instead of a resolution. A goal is something you can realistically attain.
So what are you goals for this brand new 2018? Do you want to lose weight? Eat healthier foods? Add more physical activity into your life? Finally learn how to live a healthy lifestyle and maintain it?
Great news! I can help. As a certified holistic health and wellness coach, I am trained to work with you through education and motivation to find your better health.
My guess, most of you would like to lose some weight this year to look and feel better. That’s an attainable goal. But are you looking at it realistically? Did you gain that excess weight in a week or two? Why then do you think you can lose it in the same amount of time.
I teach the 80/20 lifestyle in my one on one sessions, programs and workshops. Each one of us has our own story. We all have our own lives and lifestyles. What works for another might not work for you and that’s okay.
This year let’s start where you are today. Click the contact me tab and sign up for the FREE 30 minute consultation. We will review your lifestyle and eating habits. Then we can put together your goals and needs for 2018. Check out my Home page and Events for more info on me and my programs. Your better health is waiting.
My mantra for the year is Believe. I am the butterfly in 2018. Are you? Let’s find out. 🙂
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreFood For Thought: Menopause and weight gain- 10-9-17
October is best known as Breast Cancer Awareness Month but it’s also Women’s Health & Fitness Month. Every month, every day should be about women’s health and fitness. Women should be taking care of their health and for some of us, that’s not happening.
This week’s blog may be pretty to close to home for many of us as women over 50. Menopause and weight gain. It happens.
The average age for women to enter into menopause is 51. Statistically, the average weight gain for women in their 50s and 60s is 1.5 pounds per year*. For many of the women in this group it shows up in the belly region. Belly fat is hyperbolic and may be linked to cardiovascular disease, type 2 diabetes, high blood pressure, and women’s cancers such as colon, breast and endometrial. Factors that may lead to menopausal weight gain are lack of exercise, not enough sleep, and unhealthy eating.
So how do we as women prevent weight gain after menopause? Here’s a few tips:
Move it move it! Aerobic activity can help you to maintain a healthy weight, lose pounds and have fun! Your body will begin to build muscle mass, which in turn burns more calories efficiently. More control over your weight! Choose an activity you can do such as running, brisk walking, swimming, hiking and biking.
Healthy up your diet! As women head into their 50s, they need less calories per day than in the 30s and 40s. Choose wisely such as more fruits and veggies, whole grains, nuts and seeds, lean meats and chicken, and wild caugh seafood. Heathly fats such as olive oil, coconut oil, flax seed oil, and avocado oils are some suggestions you might want to try. Ditch the processed foods for their fresher versions.
Stop the sugar! Pastries, sweets, cookies, candies, soda, juices, and energy drinks are all sources of refined sugars. Try using honey or pure maple syrup to sweeten foods. Artificial sweeteners are not a good alternative and should be avoided when possible.
Watch the liq intake! Alcoholic beverages can excess calories to your daily diet and may be a hidden place for useless calories.
Get enough shut eye! A lack of sleep can cause an overproduction of the hormone cotisol which can lead to weight gain.
The second half of our life can be the best half of our life if we take care of us! My PrimeTime Health online workshops are are a great way to learn how you can eat, live and be healthier. Visit my events page for more info on my next group workshop, 10/30/17. I can also personalize a workshop just for your. Contact me today!
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
http://www.medindia.net/news/weight-gain-management-for-women-in-their-50s-and-60s-173454-1.htm *
Think pink in October! I am taking $50 off any of my 4 week or longer programs for the month of October to any women who signs up 10/1-10/31/17!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read More
Connect with Me!